| Wednesday |
| Warm Up |
| – 1x: Leg swings x 20 – Front to back and side to side – Couch x 1 min/1 min – Frog x 2 min – 2x: Step back lunges x 12 + Air squats x 10 + Step through Rotation x 4 |
| Strength |
| 1) Back Squats: 12-12-10-10-8-8 2) Front Squats: 10-10-10-10 |
| Work |
| 3x: – Slider pull/push ><- – Hanging L-Sit flutter kick x 20s – Dips x 8-10 3x: – Side plank hip dips x 12 + v-ups x 12 + side plank hip dips x 12 |
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